Those familiar with rugby and American football (which I’ll call football from now on) know they have many more differences than they do similarities.
Despite the differences, they’re the two best-known full-contact sports in the world. As someone who grew up playing rugby, it’s part of what makes the sport so great and I know that’s no different with football. However, the unfortunate reality with any full-contact sport is the prevalence of injuries that arise from the game. Both have been in the spotlight for concussions and the governing bodies of each sport are taking important steps toward concussion prevention in both sports, starting at the youth level.
What we know about concussions
A concussion is considered a mild traumatic brain injury. Short-term symptoms of concussions include memory problems, mood swings, headaches, drowsiness, and dizziness. These symptoms can last from several weeks to months. If concussions go untreated, these issues can exist for much longer.
The discovery of the link between repeated head injuries and Chronic Traumatic Encephalopathy (CTE) led to more attention to the long-term dangers that concussions bring.
Everyone seems to have an opinion on what to do about contact sports to prevent concussions from those that claim anyone worrying about concussions is ruining the game to others who want to permanently ban youth tackle football outright (I wonder who they voted for).
Concussions aren’t something to be taken lightly, coaches should all be trained in preventing concussions, identifying symptoms fast, and treating athletes suspected to be suffering from a concussion.
Neck Workouts could lead to fewer concussions
Research is coming out on the correlation between neck strength and the likelihood of concussions. One study had researchers use anthropometric (to save you a Google Search, this is the measurement of physical properties of the human body) measurements captured by athletic trainers to predict the risk of concussion. This study confirmed that neck strength is a significant indicator of predicting concussions.
The conclusions of that study are that for every one-pound increase in neck strength, the likelihood of concussions decreases by 5%. As a preventative, screening measure, coaches that identify differences in neck strength among their roster can determine which of their athletes are at a higher risk of concussions and focus attention on them for concussion prevention programs.
To be clear, this is not medical advice and you should always talk to your own doctor or trained athletic trainer when planning your concussion protocol. We are hoping to spread awareness of this new research that is emerging as another way to protect your athletes from concussions.
Although these two sections are split by sport, they can be used in either sport, I just found ones that are common in each one. A couple of exercises that could be used for your football team are:
Neck Rotation:
With the athlete using their right hand to grip the face mask of their helmet, they should rotate their head to the left in order to provide resistance with the right arm. The athlete should look for enough resistance to almost stop the head from rotating but enough to rotate all the way. When returning to the starting position, have them place resistance with the same hand.
Keep an eye out to make sure that the athlete isn’t rotating their core, as well as maintaining a fixed shoulder location.
Repeat for 10-15 reps before switching to the left side. This should be 3 sets with 10-15 reps
Neck Flexion:
Have the athlete lay on their back with shoulders at even edges, their head should be able to extend all the way back without obstruction. They should then bring the chin all the way to touch the chest with a 2-second count and return to the fully extended position with a 2-second count. Repeat this until the player can no longer raise their head (or after 20 reps). Give them 1 minute of rest before the next set. This should be 3 sets of about 20 reps without stopping.
This can be done with, or without a helmet on.
Partner scrums with a squeeze:
Have 2 players starting on knees opposite each other. Get them to engage and bind properly. Once they have taken the hit and bound, ask them to scrum against each other. The focus of this exercise is to scrum and at the same time squeeze, and raise the knees off the ground, hold briefly, lower, and repeat while remaining stable and in control at all times. Alternate which side your head goes after each set, i.e. if you went in with your head on the right side for the first set, place your head on the left side for the second set.
Start with 2 repetitions per set, and as you become better at it, progress gradually to 5 repetitions per set.
Forward Lunge
Working in pairs, have one athlete with an elastic resistance band stand behind the other with both facing the same direction. Place the band over the forehead and angle slightly downwards. While keeping their neck stable, the athlete should step and lunge forward against the resistance of the band. They should hold briefly before returning to the starting position.
Repeat for 10-15 reps with a one-minute rest between sets. This should be 3 sets with 10-15 reps.
Backward Lunge:
Basically the same as the one above. Working in pairs, have one athlete with an elastic resistance band stand behind the other with both facing each other. Place the band over the forehead and angle slightly downwards. While keeping their neck stable, the athlete should step and lunge forward against the resistance of the band. They should hold briefly before returning to the starting position.
Repeat for 10-15 reps with a one-minute rest between sets. This should be 3 sets with 10-15 reps.
For additional information, please check out this article:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222152/
